Skip to main content
SisuLift
Skip to main content
SisuLift
§ L · Exercises · ChestUpdated 6/2026

Dumbbell Lying on Floor Chest Press

This builds your chest, triceps and front delts. The floor limits the range of motion and helps you build pressing strength safely.

Muscle group
Chest
Equipment
Dumbbell
Exercise type
Compound
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Chest
Supporting muscles
TricepsShoulders

How to perform

§ 02 · Steps
  1. 01

    Lie on your back on the floor holding dumbbells, bend your knees, set your upper back firmly, and brace your core.

  2. 02

    Pull your shoulder blades back and down, keep your wrists neutral, and keep your elbows at about a 30–60 degree angle from your torso.

  3. 03

    Lower the dumbbells under control until your upper arms lightly touch the floor, pause briefly without letting your shoulders lose position.

  4. 04

    Press the dumbbells straight up over your chest and squeeze your chest at the top without forcefully locking your elbows.

  5. 05

    Lower the dumbbells along the same path for each rep, and keep your hips and upper back stable against the floor throughout the entire set.

Beginner's guide

§ 03 · Guide
What it works

This builds your chest, triceps and front delts. The floor limits the range of motion and helps you build pressing strength safely.

What it should feel like

You should feel it mostly in your chest, with some work in the triceps. It should not be felt mainly in your wrists or the front of your shoulders.

Most common mistake

A common mistake is flaring the elbows too wide or bouncing off the floor. Keep your elbows around 30 to 60 degrees and pause lightly at the bottom.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Lying on Floor Chest Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows at a moderate angle and stack your wrists directly under the dumbbells so the load stays on your chest. Pause lightly when your upper arms touch the floor and avoid bouncing.

The dumbbell floor press limits the range of motion and reduces shoulder stretch compared with the bench press.

More exercises: Chest

§ 06 · Same muscles

Ready to start?

Your next personal record is waiting.

No commitment. No card. 14 days, and you decide yourself if it fits.